DASH diet and TLC diet recommended by American Heart, Lung and Blood Institute and National Institutes of Health, together with the familiar Mediterranean diet, are recommended by experts as the three healthiest diets in the world.
1. deshu diet: This is the first definite antihypertensive diet provided by the global medical community. Studies have shown that as long as this principle is followed, blood pressure will drop significantly within 2 weeks, and one antihypertensive drug can be taken less after 8 weeks.
Dietary principle: eat more whole grains and vegetables. This kind of food is rich in fiber, calcium, protein and potassium, which helps to control or reduce high blood pressure. Eating lean poultry and fish in moderation is good for the heart. If you like sweets, eat more fruits and refuse dessert after meals. To limit the intake of salt, it is best to use spices such as pepper and lemon instead of excess salt.
Recommended recipe: breakfast, one oatmeal, one banana, 1 cup of low-fat milk. Lunch, whole wheat bread, chicken and salad (cucumber and tomato). Snacks, almonds (without salt), raisins, and half a cup of fat-free and sugar-free fruit yogurt. Dinner, 85g beef, beef soup, green beans, potatoes, onions, an apple, 1 cup of low-fat milk.
Expert comment: Professor Hong Zhaoguang, the chief expert of health education of the Ministry of Health and the deputy head of the National Leading Group for Cardiovascular Disease Prevention and Treatment, said that while following the DASH diet principle, "one bean, three sons and one meter" is also a good food to help lower blood pressure, including peas, pine nuts, hazelnuts, sunflower seeds and peanuts. These foods are rich in potassium and magnesium, which can neutralize sodium and resist the increase of blood pressure and vascular injury caused by sodium.
2. Mediterranean diet: beneficial to heart and brain health, preventing cancer and controlling diabetes.
Dietary principle: Try to eat less red meat and sugar, and eat more fruits and vegetables, olive oil and fish, nuts, whole grains and so on. Have some red wine for dinner.
Recommended recipe: breakfast, a cup of yogurt, strawberries and honey. Lunch, vegetables and a tomato, a staple food (rice, noodles), boiled water. Snacks almonds and peanuts. Dinner, fish, whole wheat bread and a small glass of red wine.
Expert comment: Song Xin, a senior nutritionist at Beichao Hospital affiliated to Capital Medical University, told reporters that nuts and fish are rich in unsaturated fatty acids, especially omega-3 fatty acids contained in fish, which can prevent cardiovascular and cerebrovascular diseases.
3.TLC diet: all low-fat foods are very effective in reducing high cholesterol. Persisting for 6 weeks can reduce the level of bad cholesterol by 8%- 10%, which is especially beneficial to improve cardiovascular health.
Dietary principle: chicken and fish must be peeled and eaten, and red meat with too much saturated fat is best not to be eaten. Eat more fruits and vegetables. Avoid full-fat dairy products, fat pork and fried foods.
Recommended recipe: breakfast, oatmeal, coffee or low-fat milk. Lunch, chicken, rice and apples. Snacks, sunflower seeds, sugar-free yogurt. Dinner, rice and broccoli.
Expert comment: Song Xin thinks this recipe is well matched. Choosing low-fat milk and sugar-free yogurt can reduce the intake of fat and sugar, while oatmeal can increase the intake of soluble dietary fiber. Choosing vegetarian food for dinner can avoid the storage of fat and cholesterol in the body.
Best heart disease diet
The best recipe for patients with heart disease was designed by the famous American nutritionist Dean Ernest. Its diet principle is: eat some salmon properly and supplement healthy lean protein and omega-3 fatty acids. You can eat a small amount of whole wheat food, eat more fruits and vegetables, and prohibit eating a lot of unhealthy foods such as fried chicken and biscuits.
Recommended recipe: breakfast, two egg whites stir-fry, half a cup of skim milk, 1 slice of whole wheat bread. Lunch, tomato soup, grilled fish. Snacks, dark chocolate18g, almond 10. Dinner, 85g salmon, lettuce, bread, wine.
Expert comment: The incidence of cardiovascular and cerebrovascular diseases in China is increasing year by year. Xu, former executive deputy director of the Department of Internal Medicine of Peking University People's Hospital and director of the Department of Cardiology, believes that this is related to China people eating too much salt. Cardiovascular patients can learn from the practices of Europeans and Americans, and then add seasonings according to their personal tastes after the food is served. Xu also said that onions and tomatoes can soften blood vessels. According to the eating habits of China people, you can eat a dish fried with vegetarian food for lunch, and many studies have confirmed that a small glass of red wine every night can protect the cardiovascular system.
The best diabetes diet
This is a diet method introduced by Mayo Clinic in the United States, which focuses on losing weight and controlling diabetes. If you persist for two weeks, you can lose 2.7-4.5 kilograms. The dietary principle is to eat more leucine-rich foods such as protein, chicken and tuna. Studies have shown that these foods have a great effect on the prevention and treatment of pre-diabetic syndrome. Don't eat while watching TV, otherwise it will easily lead to obesity.
Recommended recipe: breakfast, a boiled egg, 1 slice of whole wheat bread, coffee or tea. Chinese food, mashed potatoes, strawberries and vegetable salad. Snacks, 1 cup of low-fat yogurt, right amount of nuts. Dinner, 85g fish, spaghetti with olive oil, vegetables (onion, celery).